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100g Egg white Protein — 10.9 g | Nutrition Calculator
100g of Egg white, raw contains 10.9 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g Egg white Protein Calculator
100g of Egg white, raw contains 10.9 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g Egg white Protein
10.9 g protein
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Protein target to food amount
100 g (3.53 oz, 0.41 cups)
Reverse math uses 10.9 g protein per 100 g from USDA FoodData Central reference.
Egg white Macros by Serving Size
Egg white Macros by Common Serving
Egg white Protein Range Around 100g
Egg white Macros by Volume Measure
Egg white Prep-State Logging Check
Egg white Nutrient Efficiency Per Calorie
Egg white Dietary Profile
Egg white is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
Egg white Benefit Signals
- Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.
Egg white Daily Nutrient Coverage
Smart Protein Substitutes for Egg white
Egg white Condition-Aware Nutrition Notes
Real-World Egg white Serving Sizes
- Small weighed portion (~50g): 5.5 g protein. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 10.9 g protein. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 16.4 g protein. Useful for meal-prep portions and larger servings.
Common Egg white Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for Egg white, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
Egg white Protein — Frequently Asked Questions
How much protein is in 100g of Egg white? 100g of Egg white contains 10.9 g of protein (USDA FoodData Central).
How much protein in one Egg white? A typical egg white weighs about 33g and contains 3.6 g of protein. This is calculated as 33g ÷ 100 × 10.9 = 3.6 g.
How much protein is in 1 cup of Egg white? One US cup of egg white weighs approximately 244g (density: 1030 kg/m³). That serving contains 26.6 g of protein — computed as 244g ÷ 100 × 10.9.
How many grams of Egg white do I need to eat to get 30 g of protein? To reach 30 g of protein from Egg white, you need approximately 275g — calculated as (30 ÷ 10.9) × 100 = 275g.
Is Egg white high in protein? Egg white has a moderate protein content at 10.9 g per 100g — neither especially high nor low.
What percentage of daily protein does 100g of Egg white provide? 100g of Egg white provides 10.9 g of protein, which is 21.8% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Egg white alone, you would need ~459g.
How efficient is Egg white as a source of protein per calorie? Egg white provides 20.96 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Egg white protein calculator use? The calculator uses protein = weight in grams / 100 x 10.9 g. For example, 100g of Egg white gives 10.9 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Egg white a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Egg white is a decent option — with 10.9 g of protein per 100g. For best results, combine Egg white with other foods to hit your daily macro targets.
How reliable is the source data for Egg white? Egg white uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
How to Calculate Egg white Protein
- Weigh raw. Place your egg white on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows protein content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Egg white Density Explained
Egg white is dense (~1030 kg/m³ ≈ water). A 1-cup measure holds approximately 244 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Egg white.
Egg white Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.